Cookies and Beer Most of the Year

Training Logs
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842

4/23/23
5:3:1 with Joker sets

A1) V- Hammer Squat Machine (facing pads): warm up sets x3, 299lbs x5, 339bs x3, 379lbs x2, Joker set: 234lbs x8, x8
B1) Barbell Bench Press: warm up sets x3, 150lbs x5, 170lbs x3, 190lbs x2, Jokers 190lbs x2, x2
C1) Chin-ups (Bodyweight): x13, x8, x5, x5, x4
D1) Seated Leg Curl Machine: Skipped
E1) Seated Cable Face Pull with OH press (with rope): 27.5lbs x20
F1) Straight Knee Seated Calf Raise Machine: 210lbs x10, x10, x8, x8
G1) Standing Straight Bar Reverse Curls: 50lbs x10, 60lbs x10, x10
E1) Decline leg raise, bent knees x20

Treadmill walk, with a few running intervals (6.5 mph, 3 min) thrown in 12 min

The only good part about eating excess calories is my weights have continued to go up, especially using the lifting belt. Pizza and beer last night…fail

2 Likes
843

4/27/23

5/3/1 with Joker sets
A1) Standing Overhead Barbell Press: (warm up sets), 115lbs x5, 130lbs x3, 145bs x2, Joker sets: 45lbs x20
B1) Barbell Deadlift: (warm up sets) x5, 215lbs x5, 240lbs x3, 270 x1 no Jokers again
C1) Dips (bodyweight): x11, x8, x6, x5, x4
D1) Rear Foot Elevated Split Squat with Dumbbells: 40lbs each hand x10, x8 each leg
E1) Close Grip Low Cable Row (seated) Skipped
F1) Seated Soleus Raises (with pause each position) 50lbs x12, x12, x10
G1) Incline Dumbbell Curls (45 degrees) 35lbs each arm x10,x10, x8

2 Likes
844

4/30/23

Bodyweight: 213lbs

5:3:1 with Joker sets

A1) V- Hammer Squat Machine (facing pads): warm up sets x3, 264lbs x5, 309bs x5, 349lbs x5, Joker set: 349lbs x5
B1) Barbell Bench Press: warm up sets x3, 130lbs x5, 150lbs x5, 170lbs x5, Jokers 170lbs x5, x5
C1) Chin-ups (Bodyweight): x12, x8, x6, x5, x4
D1) Seated Leg Curl Machine: Skipped
E1) Seated Cable Face Pull with OH press (with rope): 27.5lbs x20
F1) Straight Knee Seated Calf Raise Machine: 210lbs x10, x10, x8, x8
G1) Standing Straight Bar Reverse Curls: 50lbs x10, 60lbs x10, x10

Air Assault Bike, 12 min steady pace with 3- 30 second sprints mixed in

2 Likes
845

5/2/23

5/3/1 with Joker sets
A1) Standing Overhead Barbell Press: (warm up sets), 105lbs x5, 120lbs x5, 135bs x4, Joker sets: 135lbs x2, x2
B1) Barbell Deadlift: (warm up sets) x5, 215lbs x5, 240lbs x3, 270 x1
C1) Rear Foot Elevated Split Squat with Dumbbells: 40lbs each hand x10, x8 each leg
D1) Incline Dumbbell Curls (45 degrees) 35lbs each arm x10,x10, x8

Tired as shit, didn’t feel like pushing anything today. Sinus pressure squeezing my head and eyes. I think I will push more cardio/conditioning this week and maybe stick to 2x/week lifts for a while. My calories are still about maintenance or a bit lower than previous weeks.

Here is last week’s effort:

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1 Like
846

5/6/23

Bodyweight: 213lbs

5:3:1 with Joker sets

A1) V- Hammer Squat Machine (facing pads): warm up sets x3, 288lbs x3, 329bs x3, 369lbs x3, Joker set: 234lbs x10, x8
B1) Barbell Bench Press: warm up sets x3, 145lbs x3, 165lbs x3, 185lbs x3, Jokers 185lbs x3, x3
C1) Chin-ups (Bodyweight): x11, x8, x6, x6, x5
D1) Seated Leg Curl Machine: 90lbs x10, x10
E1) Seated Cable Face Pull with OH press (with rope): 27.5lbs x20
F1) Straight Knee Seated Calf Raise Machine: 210lbs x10, x10, x8, x8
G1) Standing Straight Bar Reverse Curls: 50lbs x10, 60lbs x10, x10
H1) Dips: (bodyweight) x10, x8, x7, x6, x6

Took a quick photo to compare from last September… a little leaner, way stronger

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1 Like
847

5/9/23

5/3/1 with Joker sets
A1) Standing Overhead Barbell Press: (warm up sets), 110lbs x3, 125lbs x3, 145lbs x2, Joker sets: none
B1) Barbell Deadlift: (warm up sets) 205lbs x3, 235lbs x3, 265lbs x3, no Jokers again
C1) Dips (bodyweight): x13, x8, x5, x4
D1) Rear Foot Elevated Split Squat with Dumbbells: 10lbs each hand x10, x10, x10 each leg
E1) Close Grip Low Cable Row (seated) Skipped
F1) Seated Soleus Raises (with pause each position) 50lbs x12, x12, x10
G1) Incline Dumbbell Curls (45 degrees) 35lbs each arm x10,x8, x7, x6

Air Assault bike, 7 min with 2- 30 sec sprints- quads shot, can’t walk well after

1 Like
848

5/12/23
Bodyweight: 213lbs

5:3:1 with Joker sets

A1) V- Hammer Squat Machine (facing pads): warm up sets x3, (with belt on) 309lbs x5, 349bs x3, 389lbs x3, **PR…I think…**Joker set: 389lbs x2, x1
B1) Barbell Bench Press: warm up sets x3, 145lbs x3, 155lbs x5, 170lbs x3, Jokers 195lbs x1
C1) Chin-ups (Bodyweight): x12, x8, x6, x5, x4
D1) Seated Leg Curl Machine: 90lbs x10, 110lbs x10, x8
E1) Seated Cable Face Pull with OH press (with rope): 27.5lbs x20
F1) Straight Knee Seated Calf Raise Machine: 210lbs x10, x10, x8
G1) Standing Straight Bar Reverse Curls: 50lbs x10, 60lbs x10, x10

1 Like
849

5/16/23

Bodyweight: scale says 215lbs

5/3/1 with Joker sets

A1) Standing Overhead Barbell Press: (warm up sets), 120lbs x5, 135lbs x3, 150lbs x1, Joker sets: 150lbs x1, x1 for the recent PR
B1) Barbell Deadlift: (warm up sets) 220lbs x5, 250lbs x3, 280lbs x3, no Jokers again
C1) Dips (bodyweight): x12, x8, x5, x4
D1) Rear Foot Elevated Split Squat with Dumbbells: 40lbs each hand x10, x8, x7 each leg
E1) Close Grip Low Cable Row (seated) Skipped
F1) Seated Soleus Raises (with pause each position) 50lbs x12, x12, x10
G1) Incline Dumbbell Curls (45 degrees) 35lbs each arm x10,x8, x7, x4, 20lbs x10
H1) Reverse leg curls x20

I feel great right now, like I got a shot of adrenaline and testosterone at once…I wish I could bottle this feeling and have it all day naturally…

1 Like
850

5/20/23
Bodyweight: 211lbs

5:3:1 with Joker sets

Started a deload week with a hopeful switch to more conditioning/cardio

A1) V- Hammer Squat Machine (facing pads): warm up sets x3, 254lbs x5, x5, x5
B1) Barbell Bench Press: warm up sets x3, 155lbs x5, x5, x5
C1) Chin-ups (Bodyweight): x12, x8, x6, x5, x4
D1) Seated Leg Curl Machine: 90lbs x10, 110lbs x8, x8, x8
E1) Seated Cable Face Pull with OH press (with rope): 25lbs x20
F1) Straight Knee Seated Calf Raise Machine: 210lbs x10, x8, x8
G1) Standing Straight Bar Reverse Curls: 50lbs x15, x15
H1) Reverse decline leg raise x10, x10, x10

Air Assult Bike 30 sec sprint intervals with easy pace, 9 min

Dog walk, about 20 min

1 Like
851

5/23/23
Bodyweight: scale says 210 lbs

5/3/1 de-load

A1) Standing Overhead Barbell Press: (warm up sets), 105lbs x5, x5, x5
B1) Barbell Deadlift: (warm up sets) 225lbs x5,x5, x5
C1) Dips (bodyweight): x12, x8, x7, x6
D1) Rear Foot Elevated Split Squat with Dumbbells: 40lbs each hand x10, x8, x7 each leg
E1) Close Grip Low Cable Row (seated) Skipped
F1) Seated Soleus Raises (with pause each position) 50lbs x12, x12, x10, x8
G1) Incline Dumbbell Curls (45 degrees) 35lbs each arm x10,x8, x8, x8
H1) Reverse leg curls x20

Diet last week, less carbs, still net calories over maintainence:

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1 Like
852

5/26/23
Bodyweight: 210lbs

5:3:1 max testing

A1) V- Hammer Squat Machine (facing pads): warm up sets x3, 254lbs x5, 304x3, 349x3, 389x1, 404lbsx1
B1) Barbell Bench Press: warm up sets x3, 155lbs x5, 185lbsx1, 195lbx x1, 205lbs x1, 215lbsx1
C1) Barbell Overhead Press warm up sets x3, 115lbs x3, 125lbs x1, 135lbs x1, 145lbs x1, 150lbs x1, 155lbs x1
D1) Barbell Deadlift: warm up sets x3, 135lbs x5, 155lbsx3, 185lbs x1, 205lbs x1, 225lbs x1, 285lbs x1, 305lbs x1, 325lbs x1, 350lbs x1
E1)Chin-ups (Bodyweight): x13, x8, x6, x5 x4

Bad way to start the work day… gonna be tired after maxing later

Updated tape measurements:

Neck: 1/1/23 15"------>5/26/23: 15"
Chest/shoulders 1/1/23: 49"-----> 5/26/23 49"
Arm at widest: 1/1/23 15"----->2/26/23 15"
Belly at navel: 1/1/23: 41"-----> 5/26/23: 39"
Quadriceps 2" above patella: 1/1/23: 17"---- 5/23/23: 17"
Calf at widest: 1/1/23: 15.5"------5/26/23: 15.5 "

Belly stayed lowered a few inches, strength went up significantly, and lost only about 2 lbs while building a lot of strength in 5 months. About what was expected but definitely could have dialed in that diet more.

Current pics:

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1 Like
853

5/31/23
5:3:1 with Joker sets

A1) V- Hammer Squat Machine (facing pads): warm up sets x3, 274lbs x5, 314bs x3, 354lbs x5, Joker set: 254lbs x5
B1) Barbell Bench Press: warm up sets x3, 135lbs x5, 155lbs x5, 175lbs x5, Jokers 175lbs x5, x5
C1) Chin-ups (Bodyweight): x13, x8, x5, x5, x4
D1) Seated Leg Curl Machine: Skipped
E1) Seated Cable Face Pull with OH press (with rope): 27.5lbs x20
F1) Straight Knee Seated Calf Raise Machine: 210lbs x10, x10, x8, x8
G1) Standing Straight Bar Reverse Curls: 50lbs x10, 60lbs x10, x10

Upright Bike: 10 sec sprint intervals with 50 second slow pedal, 15 minutes, level 16 resistance

1 Like
854

6/3/23

Bodyweight: 212lbs

5/3/1 with Joker sets
A1) Standing Overhead Barbell Press: (warm up sets), 105lbs x5, 120lbs x5, 140bs x4, Joker sets: 140lbs x3, x2, 95lbs x10
B1) Barbell Deadlift: (warm up sets) x5, 200lbs x5, 225lbs x5, 255lbs x5
C1) Rear Foot Elevated Split Squat with Dumbbells: 40lbs each hand x8, x8 each leg
D1) Incline Dumbbell Curls (45 degrees) 35lbs each arm x10,x10, x8
E1) Soleus Raises: 50lbs x10, x10, x10
F1) Dips: (Bodyweight) x10, x8, x7
G1) Reverse Sit-Up x20

1 Like
855

6/6/23
5:3:1 with Joker sets

A1) V- Hammer Squat Machine (facing pads): warm up sets x3, 294lbs x3, 334bs x3, 379lbs x3 (belt on), Joker set: none
B1) Barbell Bench Press: warm up sets x3, 145lbs x3, 150lbs x5, 165lbs x3, Jokers 185lbs x3, x3
C1) Chin-ups (Bodyweight): x12, x8, x6, x6
D1) Seated Leg Curl Machine: 90lbs x8, x8, x8
E1) Seated Cable Face Pull with OH press (with rope): skipped
F1) Straight Knee Seated Calf Raise Machine: 210lbs x10, x10, x8, x8
G1) Standing Straight Bar Reverse Curls: 50lbs x10, 60lbs x10, x10

Dog walk after, 30 min

1 Like
856

6/9/23

5/3/1 with Joker sets
A1) Standing Overhead Barbell Press: (warm up sets), 115lbs x3, 130lbs x3, 145bs x1, Joker sets: 95lbs x10
B1) Barbell Deadlift: skipped
C1) Rear Foot Elevated Split Squat with Dumbbells: 40lbs each hand x8, x8, x8, x5 each leg
D1) Incline Dumbbell Curls (45 degrees) 35lbs each arm x12,x10, x8, x7
E1) Soleus Raises: 50lbs x12, x10, x10

Air Assault Bike, intervals 10 min

1 Like
857

6/13/23
Bodyweight: 213lbs

5:3:1 with Joker sets

A1) V- Hammer Squat Machine (facing pads): warm up sets x3, 324lbs x5, 354bs x3, 394lbs x2 (belt on), Joker set: 234lbs x8, x8
B1) Barbell Bench Press: warm up sets x3, 155lbs x5, 175lbs x3, 200lbs x1, Jokers sets: none
C1) Chin-ups (Bodyweight): x12, x8, x7, x6
D1) Seated Leg Curl Machine: 110lbs x8, x8, x8
E1) Seated Cable Face Pull with OH press (with rope): skipped
F1) Straight Knee Seated Calf Raise Machine: 210lbs x10, x10, x8, x8
G1) Standing Straight Bar Reverse Curls: 50lbs x10, 60lbs x10, x10

1 Like
858

6/16/23
Bodyweight: 210lbs

5/3/1 with Joker sets
A1) Standing Overhead Barbell Press: (warm up sets), 125lbs x5, 140lbs x1, 145bs: failed, Joker sets: none
B1) Barbell Deadlift: (warm up sets) x5, 225lbs x5, 255lbs x3, 295lbs x2
C1) Rear Foot Elevated Split Squat with Dumbbells: 30lbs each hand x6, x6, x6 each leg
D1) Incline Dumbbell Curls (45 degrees) 35lbs each arm x10,x10, x10, x8, x6
E1) Soleus Raises: 50lbs x10, x10, x10
F1) Dips: (Bodyweight) skipped
G1) Reverse Sit-Up x20

Keeping carbs low this week (about 50g per day) and dropped about 3lbs of water (again). First time I really struggled and failed on the overhead press. Struggling to get that 3rd lift in per week, but walking a bit more.

1 Like
859

6/20/23
Bodyweight: 208.5lbs (nothin like low-carbs, dropped 4.5lbs this week)

5:3:1 with Joker sets

A1) V- Hammer Squat Machine (facing pads): warm up sets x3, 279lbs x5, 319bs x5, 374lbs x6 (belt on), Joker set: 374lbs x5, x3
B1) Barbell Bench Press: warm up sets x3, 140lbs x5, 160lbs x5, 185lbs x5, Jokers sets: 185lbs x4
C1) Chin-ups (Bodyweight): x12, x8, x7, x6, x6
D1) Seated Leg Curl Machine: 110lbs x8, x8, x8
E1) Standing Cable Face Pull with OH press (with rope): 17.5lbs x20, x20 x20
F1) Straight Knee Seated Calf Raise Machine: 210lbs x10, x10, x8, x8
G1) Standing Straight Bar Reverse Curls: 50lbs x10, 60lbs x10, x10, x8

Diet summary last week, hit macro goals:

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1 Like
860

6/22/23

5/3/1 with Joker sets
A1) Standing Overhead Barbell Press: (warm up sets), 105lbs x5, 125lbs x5, 145bs: failed, Joker sets: 95lbs x10
B1) Barbell Deadlift: (warm up sets) x5, 205lbs x5, 235lbs x5, 265lbs x5
C1) Rear Foot Elevated Split Squat with Dumbbells: 45lbs each hand x6, x6, x6 each leg
D1) Incline Dumbbell Curls (45 degrees) 35lbs each arm x10,x10, x8, x8, x6
E1) Soleus Raises: 50lbs x10, x10, x10, x10
F1) Dips: (Body weight) x10, x8, x7, x7
G1) Decline Sit-Up x6x2

Definitely weaker with low carbs than in previous weeks, most noticeable on the overhead press. As time goes on and I get smaller, if there is no progression I may change to a dumbbell press or add in cable or machine resistance.

1 Like
861

6/25/23
5:3:1 with Joker sets

A1) V- Hammer Squat Machine (facing pads): warm up sets x3, 299lbs x3, 344bs x3, 384lbs x4 (belt on), Joker set: 234lbs x10
B1) Barbell Bench Press: warm up sets x3, 150lbs x3, 170lbs x3, 190lbs x4, Jokers sets: 190lbs x4
C1) Chin-ups (Bodyweight): x12, x8, x7, x6
D1) Seated Leg Curl Machine: 110lbs x8, x8, x8
E1) Standing Cable Face Pull with OH press (with rope): 17.5lbs x20, x20 x20
F1) Straight Knee Seated Calf Raise Machine: 210lbs x10, x10, x8, x8
G1) Standing Straight Bar Reverse Curls: 50lbs x10, 60lbs x10, x10, x8

Dog walk following, 20 min

1 Like